Depends on whether you want to lose weight or gain weight. If you would like to gain weight, then the calorie rate for your height, age, etc. should be increased by 10-20%. If you are losing weight, it is better, on the contrary, to reduce the amount of calories consumed.
In general, in both cases, it is worth sticking to proper nutrition. Complex carbohydrates (durum pasta, oatmeal, quinoa, buckwheat, other cereals) are best eaten in the morning for those who are losing weight. If you are an ectomorph, you can eat a portion in the evening after training to replenish the loss of calories.
Proteins in the form of lean meat (chicken, veal, beef, turkey), seafood, fish (just not fry, but bake , cook, stew), cottage cheese, soy products, legumes, you need to eat both losing weight and gaining weight. Protein will provide material for muscle growth, but you will not gain fat from it. Protein is often difficult to obtain from food, so a protein shake can be added to the diet.
A gainer is better for ectomorphs: there are both carbohydrates and proteins - this will help increase the amount of calories consumed.
Healthy fats will be useful for everyone. Flaxseed oil, olive oil, fish and fish oils, avocado are best suited.
Try to eat vegetables and fruits every day.
It is better to reduce the consumption of unnatural sweets in either case. ... These are harmful products that will not benefit the body.
Meat and vegetables every day. Less flour and sweets. After 18:00, we forget about food and drink liquid. This diet has always helped me get back in shape.
The selection of food largely depends on a person's goal, what exactly he wants to achieve. Regardless of whether you lead an active lifestyle or, conversely, inactive, in any case, the diet should be balanced. Not only protein and slow carbohydrates should be present, but also polyunsaturated fats that are not synthesized in our body. We can get them only from food. Whenever possible, the consumption of heat-treated fats should be minimized, as they become carcinogenic. It is also worth reducing your intake of foods that increase blood sugar levels. And of course, you need to give up alcohol and tobacco products. They lead to the breakdown of protein, the death of brain cells, thrombosis in the vessels and much more. No need to exhaust yourself with hunger strikes and crazy diets. And don't believe the myths that you can't eat after six in the evening. Meals should be complete and balanced, meals should be taken every 3-4 hours.
If you play sports, you need a balanced diet with enough nutrients your body needs: proteins, fats and carbohydrates. I did not immediately start eating right, mistakenly believing that all cereals are evil. Accordingly, strength training and muscles were absent in principle. I was just thin and I loved it! Then the task appeared to change my body, and so I began to add functional training. Gradually, the task appeared and the press was to see with cubes, I really wanted to! And then I had to learn about nutrition that was new to me: that fruits are not allowed at night, that complex carbohydrates are necessary for the body, and that in life you do not need to diet!
The first step is to calculate your daily calorie intake. You need to understand what goal you are pursuing: if you are losing weight, then you need a small calorie deficit, if you gain weight, then a surplus! Never lower fats and carbohydrates below the norm! Fat not less than 1 g. per kilogram of weight; carbohydrates 3 gr. per kilogram of weight. We eat complex carbohydrates until 16: 00-17: 00, dinner is always protein and fiber (vegetables). Place fruit in the morning (preferably in the morning). It is important to understand that nutrition is also the quality of the body, your skin / hair / nails and health! Why do you need useless calories from flour and sugary foods? If you want a beautiful body and a healthy body, then the basic rules of nutrition and sports will help you!